What Size Dumbbells Should I Buy?

The Quick Answer

If you want one recommendation and don't want to read further:

• Never exercised before: Buy 2kg + 5kg pairs ($78 total)
• Some gym experience: Buy 5kg + 10kg pairs ($128 total)
• Regular lifter: Buy 5kg + 10kg + 20kg ($267 total)

Want to understand why? Read on.

The Golden Rule of Dumbbell Sizing

Pick a weight where you can do 10 reps with good form, but reps 8-10 feel genuinely challenging. If you can do 15 reps easily, go heavier. If you can't do 8 without breaking form, go lighter. This applies to every exercise, regardless of your experience level.

The catch: different muscle groups need different weights. Your legs can handle far more than your shoulders. That's why we always recommend buying at least two pairs — a lighter pair for upper body isolation and a heavier pair for lower body and compound movements.

By Experience Level

Complete Beginner (Never Lifted Weights)

Your muscles are untrained but your potential for improvement is enormous. Start lighter than you think — form matters more than weight in the first month, and you'll progress quickly.

Total: $78. You'll outgrow the 2kg pair in 2-3 months. When you do, the 2kg pair becomes your warm-up weight, and you buy a heavier upper body pair.

Some Experience (Exercised Before, Not Regularly)

Total: $128. Our most popular combination. The 10kg pair is versatile enough for goblet squats, bent-over rows, and floor presses. Orders over $75 ship free.

Regular Lifter (Gym Background)

Total: $267. Three pairs give you the range to do any dumbbell program seriously. The 20kg pair handles heavy lower body work where you need real load.

By Exercise Type

Different exercises use different muscle groups. Here's a practical guide to which weight fits which movement:

Light Weight Exercises (Smaller Muscles)

• Lateral raises — Women: 1-2kg | Men: 2-5kg
• Tricep kickbacks — Women: 1-3kg | Men: 3-5kg
• Front raises — Women: 1-2kg | Men: 2-5kg
• Wrist curls — Women: 0.5-2kg | Men: 2-4kg

Medium Weight Exercises (Upper Body Compounds)

• Chest press — Women: 3-5kg | Men: 5-15kg
• Bent-over row — Women: 3-5kg | Men: 5-15kg
• Overhead press — Women: 2-4kg | Men: 5-10kg
• Bicep curls — Women: 2-4kg | Men: 5-10kg

Heavy Weight Exercises (Lower Body & Full Body)

• Goblet squat — Women: 5-10kg | Men: 10-25kg
• Romanian deadlift — Women: 5-10kg each | Men: 10-25kg each
• Lunges — Women: 3-5kg each | Men: 5-15kg each
• Farmer's carry — Women: 5-10kg each | Men: 15-25kg each

Common Mistakes

• Buying one pair: One weight can't serve your shoulders and your legs. Get at least two pairs
• Starting too heavy: Your ego wants the 15kg pair. Your rotator cuffs want the 5kg pair. Listen to your rotator cuffs
• Buying adjustable first: Adjustable dumbbells are slower to change, have more failure points, and often feel clunky. Fixed rubber hex dumbbells are the gold standard for home use. See our comparison guide
• Waiting too long to upgrade: If you can do 15+ reps of everything, you've outgrown your weights. Progressive overload requires progressively heavier weights

The Smart Upgrade Path

1. Month 1-3: Start with two pairs (see recommendations above)
2. Month 3-6: Add a third pair one step heavier than your current heavy pair
3. Month 6+: Fill in gaps as needed. Your lighter pairs become warm-up weights

The beauty of fixed dumbbells: they never break, never need adjustment, and they accumulate into a complete set over time. Every pair you buy is a permanent addition to your gym.

Related Guides

• Best Dumbbells for Home Gym Australia — our top picks by situation
• Dumbbell Weight Guide for Beginners
• Full Body Dumbbell Workout — put your new dumbbells to work
• Rubber Coated Dumbbells Guide